Nicotine Craving and Withdrawals: The Main Reason Behind Failed Attempts to Quit Smoking

Smoking Inhibitor — What keeps you from quitting?

Currently, over one-billion people around over the world smoke cigarettes. It is killing machine that sends seven million people to their deaths each year. As we know, there are many serious physical and mental problems are associated with frequent smoking.

Many people pledge to quit smoking, but most of them fail to keep this pledge because they can’t beat the cigarette or nicotine craving. Many fail to quit smoking because they don’t understand the underlying reasons associated with nicotine withdrawals and they don’t learn how to outsmart those carvings.

There are many ‘remedies’ out there to help people who are hooked on nicotine. For some, they work. For others, they don’t. Remember that quitting smoking is all about resisting those cravings and having the willpower to deal with your withdrawals.

Side effects of nicotine consumption

nicotine cigarettes in ashtray — Do you really want this kind of nicotine in your body?

Nicotine is a potent psychoactive alkaloid that stimulates the parasympathetic nervous system by inducing various effects on the brain. However, there are several side effects that are associated with regular consumption of nicotine.

Since cigarettes are the most common type of nicotine administration that uses tobacco as the main source and is thought to have more than 70 carcinogens, nicotine consumption is more dangerous for health than you think. Take a look at the picture above. This is what goes into your lungs and due to this, there are several side effects that are associated with cigarette consumption:

Headaches
Dry mouth
Coughing
Constipation
Soreness in mouth and throat and change in taste
Upset stomach

People who have serious medical problems can get some severe side effects from the regular use of nicotine.

Rashes and swelling
Irregular heartbeat for long time period
Chest pains

If someone experiences these side effects, it is better to get immediate medical help.

Cigarette and nicotine withdrawals

Since nicotine can be as addictive as alcohol, cocaine and other addictive drugs, it results in various withdrawal symptoms when you stop using.

The symptoms of nicotine withdrawal depend on the level of your addiction i.e. how long you have been using nicotine and the quantity of your daily nicotine consumption.

Some of the common nicotine withdrawal symptoms are:

Difficulty in sleeping
Loss of concentration
Severe headaches
Gastrointestinal cramping

The psychological symptoms of nicotine withdrawal are underlined with irritability, bouts of anxiety and depression. In some cases, people also gain weight temporarily when they stop smoking

The symptoms of nicotine withdrawal are more severe in the following days of quitting but for some people they can persist for weeks or even months.

How to cope with nicotine cravings

While you experience the symptoms of nicotine withdrawals, you are simultaneously craving for it. Therefore if you are planning to quit smoking, prepare yourself for extreme cigarette craving.

Fill up your lungs with fresh air

Nicotine cravings often induce anxiety which urges you to smoke. To relax your mind in this situation, take up deep breathing exercises. Go outside and instead of filling your lungs with harmful carcinogenic smoke, fill them up with some fresh air. Take 5-10 deep breaths at a time. Lowering the level of your withdrawal anxiety will help you to stay on the course.

A healthy snack for each cigarette

Make a list of healthy snacks that are low in sugar and carbs, and treat yourself to them whenever you feel the strong urge to smoke. Citrus fruits and nuts are good options for these types of snacks. Engaging yourself in eating instead of smoking will also help distract the mind. Healthy food plays a role in improving the deteriorated state of your body due to excessive smoking as well.

Social support is vital

Having social support around you significantly helps in fighting nicotine or cigarette cravings. Being alone when your body is craving for nicotine will make you more susceptible to smoking again. When you quit smoking, make sure that you spend most of the time with friends and family.

Avoid smoker’s company

Many times people fail to quit smoking because people around them continue to smoke. Explain to your smoker friends about your quit plan so that they can understand why you are avoiding them. It has been noticed that people who successfully quit smoking once and overcome all the withdrawals and cravings, don’t get tempted by smokers around them again. So, you can rejoin your smoker friends once you are sure that you have got rid of the vice for good.

Apart from all these techniques, keep yourself busy in activities where your mind can be distracted. Start exercising, immerse yourself in reading, and listen to some calming music.

Controlled nicotine consumption

To treat the symptoms of nicotine withdrawal in heavy smokers, controlled nicotine is recommended where you gradually decrease the quantity of nicotine consumption by getting small amounts of nicotine from sources other than cigarettes. Nicotine gums, inhalers, sprays and nicotine patches are used for this purpose. Remember, use these products under the supervision of a professional physician.

What are Free Radicals and How to Counter Them with Antioxidants?

Antioxidant Red Banner — Wordcloud illustration of antioxidants. BigstockFree radicals are unstable molecules that can cause damage to cells if left unchecked, potentially contributing to poor health and the development of various diseases.

Overview

Free radicals are unstable molecules that can cause damage to cells if left unchecked, contributing to poor health and the potential development of various diseases.

They are produced by your body, which naturally makes them when they turn food into energy. Free radicals also develop from environmental factors such as pollution and sunlight.

Antioxidants are the best defense against free radicals. In this article, we discuss how free radicals affect our health and how we can alleviate their harmful effects with the help of antioxidants.

What are Free Radicals?

Chemical Illustration of an atom with a missing electron, causing it to become a free radical. Photo: CC Wikipedia

Electrons, when not paired in their atomic orbits, are highly unstable. A free radical is a name given to an atom that possesses an unpaired electron, meaning a missing electron, and subsequently produces unstable cells that can damage our cell membranes.

The process by which atoms lose electrons is called oxidation, and this is not a healthy process for us humans (or any animal), and it can result in a variety of illnesses. When the free radicals are successful, they set off an oxidative chain reaction that can affect hundreds of millions of molecules and consequently, inhibits the cells that work to keep our bodies healthy.

Let’s see how free radicals operate.

Reactions of Free Radicals in Our Body

As mentioned, when free radicals are formed, they try to obtain electrons from different molecules, be it proteins, fats, cell membranes, or genetic molecules; in other words, they try to steal electrons from the atoms of the nutrients that work to keep us healthy. The removal of an electron from any such molecule changes its basic state and triggers an oxidative chain reaction. This phenomenon caused by free radicals is known as oxidative stress.

What is the Free Radical Theory of Aging?

According to the free radical theory of aging, organisms age because their biological cells accumulates oxidative damage of free radicals over time. Even though the debate on the authenticity of this theory is still ongoing, research studies have agreed on the fact that oxidative stress can lead to this degeneration.

For instance arthritis, heart problems, Alzheimer’s disease, hypertension, Parkinson’s disease, muscular dystrophy, and many other health complications can be caused by the prevalence of free radicals.

According to the free radical theory of aging, if oxidative destruction caused by free radicals can be capped, then it can provide longevity to any living being.

So, have we found the fountain of youth? Most likely not, but have we found a way to keep us healthy to the point that we may live longer? Absolutely.

Sources of Free Radicals

To counter the effects of free radicals, it is imperative to know how they originate. They can be produced within the body or we get exposed to them from external sources. Whatever the case, knowing where they come from, holds the key to getting rid of them!

Internal Sources of Free Radicals

- - The human body needs the energy to survive and grow. This energy comes from breaking down the food that we eat into ATP molecules with the help of oxygen. This chemical reaction also produces free radicals as a byproduct.
  - Free radicals are also produced when the body undergoes severe stress levels or inflammation (the process by which the body moves to protect itself against harm; e.g. cutting yourself while shaving – white blood cells run to protect from the injury).
  - There are a host of other ways that free radicals can occur. Our job is to keep them at bay by exercising, eating the right foods, and avoiding unnecessary stress.

Sources of Free Radicals

What should we stay away from? Let’s start with fried foods. Not only are they bad for your weight, but how they are cooked causes free radicals to develop.

There are lots of harmful external resources that can expose the human body to free radicals as well, as indicated below.

Industrial pollution (including chemicals and smoke)
Radiation
Pesticides
Toxic Metals
Cigarette Smoke

It is practically impossible to get rid of external free radicals altogether since they are all around us, in the air we breathe and in the food and water we consume. The best practice is to try and minimize their levels in your body.

How to do this? Read on for more information.

Antioxidants: Crusaders Against Free Radicals

Illustration of how Antioxidant Works Against Free Radicals — Antioxidant donates a missing electron to a Free radical. Now all electrons are paired. Photo: Bigstock

As the name suggests, antioxidants are substances that inhibit the process of oxidation. Introducing antioxidants in the body means that you can stop the oxidative process, officially called oxidative stress.

How Do Antioxidants Inhibit Free Radicals?

Antioxidants stop free radicals from inflicting damage by donating the electron they are looking for.

Like free radicals, some antioxidants are produced within the body, while others can be consumed through dietary products and supplements. Fruits and vegetables are some of the best sources of antioxidants, but there are other foods as well.

There are several other antioxidants, which although not as vital as the ones mentioned above are also necessary for combating the negative effects of free radicals.

- Lycopene
- Vitamin C and E
- Anthocyanins
- Selenium
- Polyphenols
- Curcuminoids

What Foods Contain the Highest Amounts of Antioxidants?

Assortment of Vegetables — Eating fruits and vegetables is one of the best ways to gain antioxidants. Photo: Maxpixel

Coffee has been known to contain high levels of antioxidants, but here’s a short list of some other foods that contain antioxidants:

Green Tea
Dark chocolate
Blueberries
Broccoli
Potatoes

Making Sense of It All

Antioxidants are free radical killers. They reduce the formation of ions or free radicals and work towards donating an electron. Once the cell has its missing entity – the electron, the free radical is neutralized. The idea is to maintain the availability of antioxidants by eating the right foods and avoiding external resources such as smoking and alcohol.

In general, you can make sure that your body has access to antioxidants by adjusting your dietary habits around fruits and vegetables. Plant-based foods are one of the richest sources of micronutrients and antioxidants, and both of these substances are necessary to rid the body of free radicals.

Bottom Line

Cells that have missing electrons in the body are bad news. If these guys are allowed to accumulate, they can become very harmful to us. There are many ways that oxidation can occur within our bodies. But there is a hero – Antioxidants – molecules that search for and neutralize these free radicals. We can obtain antioxidants by consuming foods and drinks rich in antioxidants daily.

Improving Your Quality of Life With the Help of Meditation

Meditation can calm the mind and body — Woman in seawater at sunset meditating

Stress and anxiety have become a norm of the modern-day lifestyle. Unfortunately, for a very long time, people didn’t consider these psychological problems as worthy of attention. We were more focused on keeping our bodies physically healthy, and lost focus on the importance of mental hygiene and keeping a healthy mind. However, over time, the perception of various mental issues have changed. Now more people strive to find the solutions for these problems, because they are aware of the fact that without the healthy state of mind it will be difficult to achieve the improved quality of life.

What is quality of life?

The term ‘quality of life’ is outlined by a set of different parameters like physical health, financial stability, education, family and religious beliefs of an individual. All of these parameters, which determine the quality of life, are strongly associated with one’s mental health. It is safe to assume that no matter how well you are doing with all the mentioned aspects, if you don’t have mental peace then you can’t able to appreciate the quality of life.

If mental problems persist for long, it can negatively affect all those characteristics necessary to attain the improved quality of life.

What is the solution?

In the previous section, it has become quite clear that how important mental health is to lead a happy life. So how one can get rid of all those mental ailments that make it difficult for us to cherish our lives? The answer lies in the mental exercises carried out by humans being for thousands of years. According to ancient Hindu scripts, meditation was nearly started 5000 years ago.

Meditation is the practice of becoming self-aware. It is also known as the exercise in which person observes his train of thought without judging and interrupting them. The mindfulness achieved through meditation helps you to focus on the present moment instead of getting distracted by the ever-persisting clutter of thoughts.

There are several benefits of meditation to the mental health that can help you to improve the quality of life.

Meditation: The stress killer

Reducing stress through meditation is the best gift you can give to yourself. Our modern day lives are crammed with so much stressor that our mind gets overwhelmed by all that negativity of the stress. Different stressors basically fires up neurons, the constant stimulation of nerve cells results in agitation. You can tackle this mental agitation by practicing meditation.

Practicing meditation and mindfulness helps you to shape up the responses of your brain to the incoming stressors. When you are more in control of your brain, it is less likely that brain will go haywire all of a sudden by releasing the stress hormone cortisol. It has been reported that mediators takes less toll of the stressful conditions as compared to other people. Shedding considerable amount of stress from your everyday life automatically contributes to improve the quality of it.

Meditation gives you a less distractive mind

We are living in an era where we have been distracted by a plethora of things in every given moment of the day, thanks to the technological innovations. Our concentration levels and attention spans are greatly affected by those distractions. Loss of attention and concentration contributes to the poor grades for students and less productivity of the working professionals. Quality of life is strongly connected to good education and professional success.

Since meditation is about ‘focusing’ on the present, it helps in increasing the capability of mind to focus and concentrate which assist person in different life affairs.

Meditation makes you more self-aware

Meditation also increases the level of self-awareness in a person which helps him in becoming less harmful to himself. Simply put, highly self-aware person tries to adopt healthy lifestyle. People start to eat healthy and many people quit smoking and excessive drinking after regular practice of meditation.

Meditation helps in accepting oneself

Accepting one’s self is the hardest thing many people come across with. Meditation helps you to accept yourself with all the faults and shortcomings. People can’t able to experience the feel of present moment just because they don’t want to accept their present self and they keep continue to chase the illusion of perfection. Meditation helps people to accept themselves with ifs and buts and that helps them to experience and feel the happiness of the given instant.

It is given that all the discussed benefits of mediation can certainly increase the quality of your life and also of the people around you.

A Short Guide to Intermittent Fasting

Obesity has become a worldwide concern due to the multiple health complications associated with it. People living in the developed countries are especially affected by the problem of weight gain. To address the issue of obesity, nutritionists have introduced many different diets and eating patterns. There are experts advocating to adopt the eating habits of the Stone Age in the form of paleo diet. Then there are some who are in favor of fat-based diets to curb the malevolence of obesity.

The one common denominator with all these eating plans is to eat healthily. Among all these diet programs, intermittent fasting* has gained much popularity among the weight loss aspirants. However, it seems as if many people still don’t know exactly what intermittent fasting is and therefore, they hold certain reservations and misconceptions about the concept.

What is intermittent fasting?

Simply, it is an eating model in which an individual goes through alternative cycles of eating and fasting. Intermittent fasting is not about what you eat, rather it’s concerned with when to eat. There are several sub-categories of intermittent fasting, all of which depend on the duration of fasting and eating periods.

Misconceptions regarding intermittent fasting

Misconceptions often hold us back from adopting the right habits. Here are some of the widespread misconceptions about the functioning of intermittent fasting.

You are allowed to binge eat during the eating period

Many people think that intermittent fasting is all about going extreme with your eating routine i.e. for a period you have to starve and then for a time slot you are entitled to non-stop eating. That’s not the case at all; otherwise, you won’t be able to get any benefits from this eating pattern.

Only water is allowed during the fasting period

This is another false fact associated with intermittent fasting that you are only allowed to drink water during the fasted phase. You can consume caffeine products (green, black tea and coffee) during the fasting period. Supplements and other drinks with zero calories can also be used during the non-eating phase.

Longer fasting periods are better

No, this is not true. Fasting for more than 20 hours can become counterproductive. Remember that a fasting phase doesn’t entail starving yourself.

Feeling hungry is bad for health

There isn’t any substantial body of research behind this claim that feeling hungry is harmful to your health. So don’t get worried that a mere feeling of starvation will result in the loss of vital mass (muscles) of the body, no such thing happens during the fasting period.

Benefits of intermittent fasting

Now let’s’ delve into some of the proven benefits of perfectly carried out intermittent fasting.

Losing abdominal fat

Losing abdominal fat in order to reduce weight and to get back into shape is the primary reason many start intermittent fasting. There are certain characteristics of intermittent fasting that helps in losing excessive fat:

Overall, you consume fewer calories during the complete cycle of fasting. Fewer calories mean there will be less amount of residual fats produced from the excessive calories.
Fasting helps in enhancing different beneficial hormone functions of the body resulting in revved-up metabolic rate which also helps in burning more calories.

It means intermittent fasting is a two-pronged method of reducing weight. It limits the average calorie intake of an individual while simultaneously increasing the metabolic rate.

Preventing and lowering the risk of type 2 diabetes

In recent years, type 2 diabetes has become one of the most prevalent diseases all around the world. Type 2 diabetes is a condition where blood sugar or glucose levels exceed their normal limits in the bloodstream due to lower insulin levels in the blood. A research study indicates that intermittent fasting can improve insulin resistance which helps in reducing blood sugar levels.

Health concerns related to intermittent fasting

While with its benefits for the people facing obesity and type 2 diabetes, there are certain downsides of intermittent fasting as well that can affect certain individuals.

Dehydration

In some instances, the fasted phase can result in dehydration. It usually occurs because people practicing intermittent fasting are not getting the fluid portion of the solid food items.

High-stress levels and headaches

During the initial phase of intermittent fasting, one can experience increased stress levels resulting from disturbed sleep pattern and headache.

If carried out properly, intermittent fasting can provide you with its benefits. However, it is always better to consult a nutritionist before adopting a new eating pattern.

* Note: You should always confer with a health professional prior to beginning any weight loss program!

Why are Whole Grains Preferred Over Refined Ones?

Man Eating Biscut — *Maintain a healthier lifestyle by being vigilant as to what are processed foods and what is not.*

With a prevalence of obesity in this country, where complications of diabetes and other health ailments occur, as a result, people look for ways to control their dietary habits and are more inclined to focus on dietary items that are raw and less refined.

Among these natural healthy food options, whole grains top the list in terms of popularity. However, many experts suggest that there is still a long way to go.

A worrying statistic indicates that nearly 60% of calorie consumption is from ultra-processed food; that is, extra ingredients that are placed into the food in order to make it taste better and sometimes “to disguise undesirable qualities of the final product,” as per a study by Carlos Augusto Monteiro, a professor in the Department of Nutrition, School of Public Health at the University of São Paulo in Brazil. These foods contain high amounts of sugars, saturated fat, and sodium, which can present such medical dangers as obesity, heart disease, diabetes, high blood pressure, and high cholesterol.

Health risks of refined grain

Many of us have become overly reliant on ready-made food items, such as products that are processed with refined wheat, rice, and barley. Flour, for example, is crushed into fine powders, which then form the basis for many types of bread and a large variety of processed foods, from cereals, crackers, and pizza dough to cookies and cakes.

Apart from having less nutritional value, refined grains also pose significant health risks to the people consuming them on a daily basis.

Following is a list of just some of the health hazards that can be acquired when eating refined products.

Accumulation of abdominal fat leading to heart problems

Refined grain, as the main source of getting nutritional values in your diet, accumulates layers of adipose tissues (fat) around your organs. It results in inflated waste along with complications of heart health.

Development of atherosclerosis

Atherosclerosis is the condition in which artery walls get thickened. Thick arteries can result in hypertension and in worse conditions culminates in heart attacks. It has been found out that consumption of refined grains for a long time can lead to this ailment.

Diabetic conditions

Due to its lack of fiber, minerals, and other micronutrients, refined grains can make the human body more vulnerable to acquiring diabetes, especially in people with a genetic history of the disease.

How Do We Know Which Foods are Ultra-Processed?

The decision to buy non-processed foods can be confusing if you don’t know what to look for. Foods with the whole grain stamp label on their packaging indicate that the bran, germ, and endosperm are still present in the grain.

Read the label. If it says the food contains artificial flavors, colors, and preservatives, there is not much doubt they are processed with ingredients that can be harmful to your health.

Conversely, foods that still contain the bran, germ, and endosperm, and subsequently, the nutrients that accompany them will have a label on their packaging indicating that the food within contains whole grains.

Those foods that have been processed organically will have a clear label indicating this.

What are whole grains?

Whole grain bread Simply put, whole grains are natural grains present in their untreated form. They are edible plant seeds usually known as the term ‘kernel’. The grain kernel consists of three distinctive edible parts that are enclosed in a shell, natural protection for grains from excessive sunlight, insects, and crop diseases. Let’s break down the three individual parts of whole grains to understand the nutrients within them.

Bran

Bran is the outermost layer of the kernel and consists of many layers.
Nutritional Benefit: It is full of fiber, vitamin B, and vital antioxidants.

Germ

Germ is the nucleus of the kernel and acts as the plant’s embryo. Nutritional Benefit: The germ of the whole grain is loaded with proteins, healthy fats, and micronutrients in the form of minerals and vitamins.

Endosperm

Endosperm is the area of the kernel surrounding the germ. It provides the plant’s energy through its abundance of nutrients.

Nutritional Benefit: Endosperm contains almost all of the carbohydrates of the kernel, with a portion of proteins and some micronutrients.

Whole grain is more nutritious because the germ and bran, which is part of the kernel are not destroyed and excluded in the process refinement, but make sure you select 100% whole wheat products, (whether whole wheat, which contains all the nutrients in the kernel or whole grains which also contains the entire kernel but has additional nutrients)’

To get yourself more acquainted with the use of whole grains, the following are some of its advantages:

Improved digestion

We all know that how much of our adult population is bugged with digestive issues. The rich fiber content present in whole grains improves bowel movement which means you don’t have to rely on laxatives. The presence of lactic acid in whole grains helps the growth of good bacteria in the large intestine. The presence of good bacteria in the intestine helps in rapid nutrient absorptions and a strengthened immune system.

Instills the feeling of satiation

Whole grains are famous to keep your appetite low with their satiating effect. It takes longer for the digestive system to digest whole grains which means your brain will not signal you for untimely eating. This innate quality of whole grain can help people who are striving to lose weight.

Blood sugar regulator

Whole grain helps in controlling the spiked-up levels of blood sugar. With its low glycemic index as compared to refined grains, less glucose is absorbed into the bloodstream, helping in maintaining blood glucose levels.

Whole grains are also proved to be beneficial in reducing the inflammation within the body and medical sciences tell us that inflammation is the root cause of many chronic diseases. Antioxidants present in whole grains can reduce the risk of different types of cancers. In general, increasing the number of whole grains in our daily diet can help ensure a healthy lifestyle.

A Perfect Breakfast for Nutritional Health

To begin, let’s start with two slices of 100% whole wheat toast. This bread is loaded with bran, germ, and endosperm. The bran provides B vitamins, as well as iron, copper, zinc, magnesium, and antioxidants, which keep unwanted free radicals at bay. They destroy your body’s healthy cells, so free radicals are substances that your body can definitely do without. As free radicals increase in your system, you increase the risk of acquiring a variety of different diseases, including cancer. In short, antioxidants fight these free radicals to keep your body healthy. In general, we can say that they are a great and needed requirement in keeping your immune system strong.

For a spread, let’s not add butter, margarine or cream cheese. Instead, how about some dark chocolate hummus! Yes, dark chocolate hummus. It is said that middle-eastern food contains some of the healthiest foods and hummus is one of the best middle-eastern foods you can consume.

Can’t Go Wrong with Hummus

Chic Peas contain nutrients that help in keeping your bones, muscles, skin, and heart healthly.

Hummus is made up of chickpeas, which is rich in many nutrients; such as, iron, which keeps your blood healthy. If you don’t have enough of this nutrient, then your body won’t be able to create the healthy red blood cells it needs. Folate decreases the risk of birth defects and helps to reduce depression. Phosphorus keeps your bones strong and improves digestion.

Chickpeas also contain B vitamins, together, they are known as the Vitamin B Complex, which allows us to stay energized, promotes healthy skin and helps avoid memory loss. Then there is protein, an ingredient that most of us are familiar with. It’s called a macronutrient – a requirement that our body stores a large amount of it. Protein also assists in maintaining strong bones and builds muscle. It is also a building block for our skin and blood. Hummus also contains fiber, a super nutrient for your digestive system and helps to lower cholesterol levels.

Dark Chocolate – A Chocolate Lover’s Health Dream!

Add dark chocolate as a bread spread (you can get hummus dark chocolate at a variety of supermarket chain stores). The seeds from the cocoa tree are extremely rich in antioxidants. Dark chocolate, called the antioxidant superfood is also beneficial for blood pressure, the heart and helps towards cancer prevention. And believe it or not, dark chocolate is actually good for your oral health!

Beets Addition

If all these healthy nutrients and antioxidants are not enough to put on your bread, how about adding some beet and roasted garlic dip to your hummus sandwich? Beets supply vitamin C, fiber and potassium to your body and garlic is a great addition to your overall health. Just to name a few benefits, garlic is considered a heart-healthy food as it helps to lower your blood pressure and cholesterol levels. And garlic also contains antioxidants.

Whole wheat bread with dark chocolate hummus, beets, and garlic! Now, this is what I call a healthy sandwich and it is not even the main course!

An Egg Omelet a Day!

Egg Yolk with Egg White on sandwich — The common egg contains many nutrients

Now, to the entree of breakfast health. Do you like omelets? Most omelets contain some amount of eggs as one of their major ingredients, so let’s delve into the benefits of eating eggs. In a nutshell, eggs increase the good cholesterol (HDL), they reduce the risk of type 2 diabetes, reduces blood pressure and helps to maintain good eye health, but the bulk of the nutrition is in the egg whites, which contain protein, sodium, calcium, magnesium, phosphorus, and potassium. Consumption of potassium is very good for the heart and blood pressure, as well as helps relieve anxiety.

Let’s not stop with just an egg omelet. How about one rich in healthy vegetables; such as spinach? Spinach contains generous amounts of antioxidants. It also contains vitamins A, another free-radical fighter, but spinach also plays an important role in the maintenance of the heart, lungs, and kidneys. Spinach has vitamin B2 and vitamin C, rich in antioxidants and helps to strengthen the immune system, but most importantly, it also contains vitamin C, which is a super nutrient for bone health. The vitamin K* in spinach contains magnesium, manganese, folate, iron, calcium, and potassium.

Add an assortment of mushrooms, which decreases the risk of obesity, diabetes and heart disease.

Kale – A Super Veggie

SJM Graphicstock 111117 Kale — baby kale salad leaves

Saving the best breakfast ingredient for last – kale (and doesn’t only have to be for breakfast). A super veggie that contains a huge amount of vitamin A, which maintains healthy vision, neurological functionality, healthy skin and a ton of antioxidants. Kalea also contains vitamin K, vitamin C, vitamin B6, manganese, calcium, copper, potassium, and magnesium. We have already spoken about the benefits of vitamin C. Vitamin B6 helps maintain a healthy nervous system. Manganese supports bone health and helps prevent Osteoporosis. Calcium, also a great bone benefactor and studies have shown that most people do not get enough of it. Copper is a brain stimulant and helps cure Arthritis. Magnesium assists in the prevention of migraine headaches and is also an anxiety reducer.

Now let’s discuss vitamin K. Studies have shown that this nutrient helps brain functions, bone health, assists in the reduction of blood pressure and is excellent in preventing blood clotting. Don’t leave your home without it!

Add some potatoes and a little bit of tasty melted cheese. Most cheeses contain an assortment of nutrients; such as calcium. Cheeses also contain protein, phosphorus, zinc, vitamin A and vitamin B12.

To wash it down, gobble down some 100% fresh-squeezed orange juice. I like it with pulp. When the pulp is there, you know you are getting it fresh-squeezed. You will benefit from high levels of vitamin C and vitamin D. Both vitamins are essential for your daily health!

* Those who are taking blood thinners or other medications might want to consult with a doctor prior to consuming foods that contain vitamin K.

Eat Your Fruits and Veggies

Blueberries over plate of cottage cheese — Fruits such as blueberries are great antioxidant foods

A side dish of your favorite fruits is highly recommended. How about some blueberries, which supports the skin, heart, fights cancer and provides more antioxidants to your body; strawberries, another cancer fighter, support the eyes and regulates blood pressure; grapes, the fiber, and potassium support your heart; and cantaloupe, which contains potassium, vitamins B1, B3, B6, and folate, as well as vitamin K, magnesium, and fiber. Place it over cottage cheese for a healthy antioxidant super fruit combination. Yummy.

Coffee – The Most Misunderstood Drink for Your Health

HotcCoffee on a plate — Yes, coffee can keep you awake – and that’s a good thing, but coffee also protects against diseases.

Your breakfast would not be complete without brewing a nice hot cup of coffee. Yes, coffee, one of the most misunderstood drinks when it comes to the subject of health.

Just for starters, coffee can help reduce the potential of acquiring dementia and subsequently, Alzheimer’s Disease. It also protects against Parkinson’s Disease – the second most common neurodegenerative disease and its caffeine inducer also assists in strengthening the liver. Coffee is a benefactor in lowering the risk of Type II Diabetes. If that’s not enough to get your blood warming for coffee, it helps to burn fat and increases energy levels, due to the caffeine. Some of coffee’s nutrients are Riboflavin (Vitamin B2): Pantothenic Acid (Vitamin B5), Manganese, Potassium, Magnesium, and Niacin (B3).

But coffee is not without some downfalls; however, we believe the advantages far outweigh the disadvantages.

While your heart and bones are loving every minute of your nutritious breakfast, there is one more healthy liquid that you should drink besides juice and coffee. And that is the most natural ingredient your body will ever need. H20, otherwise, known as water! Drink an abundance of water, not just at breakfast time, but throughout the day. You can’t go wrong with water and you can’t go without it!

Whether you are cooking breakfast in your own kitchen or going to the local diner or restaurant, be sure to order these antioxidant fighters of diseases and have peace of mind that the vitamins and nutrients in a complete breakfast like this will be the start of a great day!

How E-Cigarettes Harms Your Health

Photo by Adrian. Today – yayimages.com

In our last article, we compared E-cigarettes with conventional cigarettes. In this article, we are going to dwell deeper into the actual effects that your body is subjected to when using these apparent ‘safer’ non-nicotine equivalents of the standard cigarette.

Electronic cigarettes are sold as a safer alternative to consume nicotine as compared to conventional cigarettes. They have been becoming increasingly popular with many people, especially youngsters in order to fulfill their nicotine needs.

Apart from the e-cigarettes stylish look, which attracts many impressionable teenagers, many people genuinely consider them harmless for oral health. But with more scientific studies on the subject, dangers of e-cigarettes are coming to the fray.

Misconception: E-cigarettes are harmless to Oral Health

One of a recent study conducted in the University of Rochester Medical Center reveals that electronic cigarettes are equal in their extent of damage to oral health as conventional cigarettes. It is an extensive research study, first of its kind, which studied the harmful effects of e-cigarettes on gums and teeth. It concludes that this form of nicotine consumption is equally and in some cases more damaging to oral health. These oral health problems include tooth loss, gum inflammation, and even oral cancer.

The liquid used in e-cigarettes doesn’t contain tobacco in its conventional form, which is notorious for its harmful impact on health. However, it contains nicotine, flavoring agents and other chemicals that can compromise the user’s health.

Laid Back Attitude Towards the Harm of E-cigarette

Due to lack of awareness about the dangers of e-cigarettes, society does not perceive it as a threat to health. Stats from the Centers for Disease Control and Prevention (CDC) shows a rapid increase in the use of e-cigarettes among youngsters. In 2015, around 16 percent of high-school students were using e-cigarettes as compared to just 1.5% in 2011.

One of the reasons is that it is still considered relatively safe for health is because its long-term effects are not known yet. There is very limited data available on the subject which lags the process of research on the subject.

However, the research from the University of Rochester has given substantial proof of the negative effects of e-cigarette vapors. Research has used nonsmokers to observe the effects of e-cigarettes and it has been concluded that the vapors cause damage to tissue cells of gum. When cells are exposed to nicotine-led vapors, it results in the denaturation of inflammatory cellular proteins resulting in high levels of stress within cells. Stressed tissue cells make gums more vulnerable to different oral diseases. Another study finds out that vapors of e-cigarette can kill mouth cells at a rapid pace.

Apart from dangerous to oral health, e-cigarettes are also considered bad for many other reasons.

Suppression of Immune System

A comparative research study on the effects of conventional and e-cigarettes reveals that e-cigarettes suppress the activity of 300 immune system-aiding genes as compared to the conventional smokes. The research is conducted on nasal epithelial cells. The conclusion of the study clearly points out that the vapors of e-cigarettes contain immunosuppressive effects on the body.

Electrical Hazard

Since e-cigarettes are operated through batteries, they contain an inherent electrical hazard that can be very dangerous for users. The lithium-ion batteries used in e-cigarettes can overheat to cause a small explosion which can severely injure the mouth.

Unregulated Amount of Nicotine

Nicotine is a psychoactive chemical compound. Its continuous and excessive use can transform into substance abuse. In most of the e-cigarettes liquids, nicotine is included without any regulation and users are not aware of the quantity they are consuming.

Aerosol of E-Cigarettes Contain Metal Particles

Researchers have studied the constituents of e-cigarette aerosols. It has been found that metals such as tin, silver, iron, silicate, and chromium were present nearly on the same levels as they have been found in conventional cigarette smoke. Presence of these nanoparticles in the body is associated with different health complications such as respiratory diseases and abnormal cell growth.

Its Liquid is Poisonous

According to a press release issued from CDC, the number of calls into poison centers involving e-cigarettes liquid had increased 215 times in the span of four years. The incidents involve the cases of ingestion, absorption, and inhalation of the liquid. Many of the emergencies involve children who might be attracted to the candy and fruit flavor of the e-cigarette liquid.

Due to all these problems originating from e-cigarettes, it is very evident that they are injurious to health and can cause damages akin to conventional smoking.

Increased Physical Activity is Linked to Improved Cognitive Functions

According to a recent study from the University of Sydney, the gradual increment of muscle-strengthening activities can lead to better cognitive function. This analysis is based on a trial that includes the Study of Mental and Resistance Training (SMART) done on patients aged between 55-58 years old with mild cognitive impairment (MCI). People with MCI are more vulnerable to develop dementia and Alzheimer’s disease.

MCL is a strong indication that individuals will suffer from Alzheimer’s disease in the near future and nearly 80% of the elderly people suffering from MCI develop Alzheimer’s in the course of six years.

Significance of the Study

Results of the study are very significant considering increased cases of dementia and Alzheimer’s disease among the aging demographics. According to the annual report of Alzheimer’s Disease International, 47 million people are suffering from dementia worldwide and this number will be increased threefold by the mid of the century. Predicted figures for the US suggest that there will be 13.8 million citizens affected by Alzheimer’s by 2050.

It is also worth mentioning that the healthcare cost for patients with dementia is very high, making it imperative to find other preventive measures to increase the quality of a patient’s life. Therefore, finding a relation between increased physical activity and improved cognitive function will certainly help in alleviating the intense effects of these debilitating diseases.

This study examined 100 senior adults with MCI. Patients with MCI face slight cognitive difficulties that are not detrimental enough to hinder daily routines. These patients were divided into four sub-groups and assigned four types of activities:

Resistance exercise activity
Placebo resistance exercise
Cognitive training
Placebo cognitive training

Cognitive and both of the placebo activities did not result in cognitive improvement. However, the study concludes that there is a direct relationship between improved muscle strength and improved cognitive functions. Some previous studies have also shown a proportional link between increased physical activity and muscle strength. But this research assisted by the SMART trial has provided useful details about the exercises that can help in improving brain function. The trial lasted for six months in which the participants attended weightlifting sessions twice a week. With maintaining their peak strength at 80%, the weights used in the exercise were regularly increased, as their muscles got stronger with time.

According to the doctor leading the research team, including resistance exercise in the schedule of the elderly can result in a healthier aging population. However, it can only be effective if it is done on regular basis and integrated as a part of a lifestyle.

Exercise Assists Physiological Process Necessary to Avoid Cognitive Impairment

Even before the SMART trial research, studies have proven that physical exercise can help in improving brain function by assisting different physiological processes. Exercise helps in improving cardiovascular health and glucose regulation in the body and both in their optimal form are necessary to avoid the risk of cognitive diseases. Exercise can also help in even improving the brain functions such as selective attention, multitasking and planning.

Exercise can Increase the Size of Certain Brain Areas

Hippocampus is that area of the brain associated with the processing and retention of memories and especially long-term memories. With aging, it starts to shrink in size leading to cognitive impairment. Aerobic exercises have a proven role in increasing the size of the anterior part of the hippocampus. The fractional increment in size can improve the spatial memory of an individual.

What’s Next in the Research Line?

According to the researchers of a SMART trial study, it is still unclear that whether resistance exercises are directly influencing and decelerating the deteriorating effects of old age, or whether they are commanding some bodily functions that are helping the cognition improvement. New researchers will try to find the exact relation of increased muscle strength with cognitive activity. They will also study the effects of muscle strength on size and activity of certain brain areas.

All the researchers and studies that we have discussed in this article share the same conclusion that a healthy lifestyle with increased physical activity can reward aging people with a vigorous and active mindless prone to old age cognitive diseases.

Risks of Excessive Consumption of Refined Sugar

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Refined sugar is the bad constituent of our daily diet. This is a fact, established by numerous studies. Scientists have extensively researched on the matter and found out that processed sugar is linked to rapid aging, obesity, cardiovascular diseases and even some strains of cancer. Regardless of its adverse effects for health, sugar has been an important part of many dishes and meals all around the globe.

Due to its widespread use, health experts are divided into two groups regarding the consumption of sugar. Some of them are calling to cut the amount of recommended sugar intake while few are of the opinion that excluding sugar completely out of diet is necessary to maintain a healthier lifestyle.

What is Refined/Processed Sugar?

Processed sugar is usually extracted from sugar cane. Sugar canes are rich in sucrose, which is a combination of two primary carbohydrates, namely glucose and fructose. Raw sugar cane syrup was boiled, cooled and solidified in the form of sugar crystals. This refined and processed crystalline sugar is used as an added ingredient in numerous foods and drinks.

Natural Sugars are not that Harmful

Glucose, lactose and fructose are considered natural sugars because they are found in fruits and certain vegetables. They are considered more suitable to consume than the processed crystalline sugar.

Modern Dietary Lifestyle is Crammed With Added Sugar

Sugar has earned bad reputation due to its excessive use in popular contemporary foods and drinks. Soft drinks, chocolates, baked desserts and many other dietary items contain tons of sugar. It is a wide known fact that a glass of fizzy drink have up to 7 tablespoon of processed sugar and a standard-size chocolate bar contains around 6 tablespoon of added sugar. Both of these items are equally popular in every age group and demographic all around the world.

Grave Health Risks of Excessive Sugar Consumption

There are two major health concerns that have their roots in the excessive use of refined sugar.

Cardiovascular Diseases

There is a study published in the health journal which concluded that added sugar probable make your body more prone to hypertension and cardiovascular diseases than dietary sodium found in table salt. It has been measured that consuming 24-ounce of fizzy drink can increase blood pressure and heart rate up to 15/9 mm Hg and 9 bpm respectively.

It is worth mentioning that cardiovascular diseases are the leading cause of premature deaths in the developed world. According to the statistics provided by CDC, hypertension is one of the primary contributing causes of more than 360000 deaths in the US.

Obesity

Obesity itself is a basis of many life threatening diseases. Nearly one-third of American population is facing the problem of obesity and ingesting too much sugar is the one of the reasons. According to a published study, the consumption of sugar-sweetened beverages is causing weight gain in children and adults alike.

Sugar Consumption has Transformed Into Sugar Addiction

According to one study, the consumption of diets, with rich content of sugar, showed signs of craving and withdrawals in rats when their sugar intake was reduced. Conclusion of this research highlights the fact that sugar works in the same manner as drugs in reward pathways of mammals’ nervous system.

Statistics from CDC points towards the alarming situation of excessive use of sugar in the US. Refined sugar is 13% of total daily calorie intake of American adults. Cutting the entire consumption of sugar is neither advisable nor possible. However, reducing it to the possible minimum levels and replacing the refined sugar with natural options can prove to be good for healthier life. Following are some of the organic substitutes for refined sugar that you can add in your daily diet.

Honey

Raw, unprocessed honey is best to use for its sweetness, antioxidants and nutrients. Honey can be added in tea instead of sugar and coffees. There are many dessert recipes that can be made with honey and without using processed sugar.

Coconut Sugar

Coconut has many health benefits. Its water and milk has been used for years due to their healthy properties. Coconut is also used to made sugars with low glycemic index and high mineral content. It can also used instead of refined sugar in the making of different desserts.

Norovirus – A Leading Cause of Gastrointestinal Illnesses in the United States

A 3D graphical representation of a number of Norovirus virions

Norovirus is an infectious disease that disturbs the digestive system of humans. It is the leading gastrointestinal disease and is caused by the consumption of contaminated food. According to the statistical study of the Centers for Disease Control and Prevention, on the subject of food borne illnesses, nearly 20 million people fall ill due to norovirus each year just in the US alone. The virus can also turn deadly as statistics have shown that it is fatal for at least 800 affected people each year, but in general, most people do recover within two to three days.

Origin of the Virus’s Name

Norovirus is named after Norwalk, Ohio, where the first outbreak was reported in a school in 1968. People also called the infection caused by norovirus ‘stomach flu’ or ‘stomach virus’, also it is common to label it as food poisoning.

How Norovirus Spreads and Works?

A large part of the population can be infected by the norovirus at any given time, because the disease can spread very easily. Consuming foods or drinks that have been contaminated with the virus is a common way of acquiring it and the virus can easily spread if you’re not careful – if you touch a contaminated surface and then touch your mouth and nose, you can easily get infected. That is why the CDC and all other major health organizations recommend to wash your hands frequently, especially when in public environments. In addition, washing your counter tops with chlorine-based disinfectants will help to eliminate the virus. The transmittable ability of the virus is also known to be aerosolized i.e. it can be sprayed into the air by infected people. Indeed, even with the best precautions, the virus can still be acquired, as noted by a recent Princes Cruise in the South Pacific, where 91 people were infected. It should be pointed out though, that with the scores of cruise ships that leave port every day, an outbreak like this is considered rare among these vessels.

An adult can be affected by norovirus from as few as 18 virus units. According to the CDC, a number of norovirus that can fit on a pinhead would be sufficient enough to infect more than 1000 people. Outbreaks of norovirus mostly begin from food outlets. The CDC points out that 70% of norovirus outbreaks are caused by infected food workers. When food infected service workers prepare food, they easily transmit the virus to customers.

Sign and Symptoms of Norovirus

The symptoms of norovirus generally start to appear 12 to 48 hours after a person first comes into contact with it. Common signs and symptoms include:

Nausea and vomiting
Abdominal cramps and pain
Diarrhea
Malaise
Weakness and body pain

These symptoms are usually coupled with low grade fever. In most of the cases, symptoms vanish quickly, however viral shedding might last for several weeks through excretion. This viral shedding also adds up to the contagious nature of the norovirus and makes it difficult to control the outbreak of the virus.

Treatment Options for Norovirus

Norovirus is not a bacterial infection, therefore antibiotics can’t help the affected person. However, there are some self-help tips that can be useful for an affected person that will alleviate the pain and effects of the disease.

Hydrate your Body

Diarrhea and excessive vomiting can cause dehydration. Pedialyte is a good option to hydrate affected people of all ages. Drinks containing sugar, caffeine and alcohol should be avoided since they can worsen the condition of diarrhea. The best drink you should have – water. The most natural substance on earth and one that is recommended to all whether you are ill or not.

Take Care of your Diet

In many cases, appetite picks up in affected people. Therefore, it is necessary to maintain a proper diet during the course of illness. Adding fresh and light fruits that are rich in nutrients will help you to not feel weak. Soup, fresh fruits, lean protein (fish and poultry) and yogurt are some suitable food options to introduce in your diet during the illness.

It is also better to provide your body with complete rest during this time to ensure a quick and full recovery.

Always Consult a Physician!

By acting upon the above tips and by using over counter anti-diarrhea medications, you should start to feel better in few days; however, you should seek the advise of a medical professional when you first start to feel these symptoms, but if you wait (NOT RECOMMENDED) and your symptoms worsen, it is imperative that you contact your physician immediately. With that said, some of the more serious symptoms you may encounter if you do not seek professional medical help right away could result in:

A high-grade fever
Your diarrhea is not going away even with over the counter medication
You can’t tolerate liquids and solid food items
There is blood in your stool

Of course prevention is better than the cure. Try to avoid eating from unhygienic food places. Don’t eat under-cooked meals. Also, don’t eat food prepared by a sick individual or one that appears to be ill. If you have caught the norovirus, try to avoid public places and restrooms to prevent further spread of the disease.